20 min AMRAP
10 Push Press, 115/75
10 KB Swings, 53/36
10 Box Jumps, 24/20

For time
30-20-10
Ring Dip
Cal. Ski

Directly into...

AMRAP 8

12 Deadlift 110/70kg
6 HSPU

Time & Reps

12 Days of CrossFit

1, strict muscle ups
2, STOH
3, Front Squat
4, Hang Power Clean
5, Bar Over Burpees
6, Deadlift
7, toes to bar
8, overhead dumbbell overhead lunges
9, dumbbell snatches
10, sandbag over the shoulder
11, HSPUs
12, sandbag squats

strict press 4

3 Rounds
Three shuttle runs
Complex of 3: hang clean, front squat, thrusters (95lbs)
DB bench x8 (50lbs)
12 PVC Hollow rockers
30 sec rest

Then

9-7-5

Deadlifts
Bar facing burpees
Pull ups
45 second rest

for time
100 squats
90 sit-ups
80 alternating lunges
70 burbees
60 second plank
50 mountain climbers
40 push-ups
30 hollow rocks
20 jump squats
10 hand-release push-ups

4x3 Front Box Squat
- Go by feel
- Rest 2min btw sets.

• 10 Min EMOM of:
BB Clean & Jerk 1 rep
Parti @ 65-70% 1RM e aggiungi carico by feeling se vuoi.

AMRAP 5''
Burpies Box Jump over
5" rest
AMRAP 4''
10mts shuttle run
4" rest
AMRAP 3''
Power Clean
3" rest
AMRAP 2''
Wallballs
2" rest
AMRAP 1''
Strict Pull-ups unbroken
1" rest